Who is from diet you may find yourself with an immense desire to eat sweets But, for many, diet is synonym of restriction, and, therefore, this and other delicacies need to be left off the menu.

However, in reality, it is wrong to think that desserts Before anything else, in order to lose weight, moderation is required, both in quantity and portion size.

Another secret to eating sweets without compromising your diet is to smart swaps with simple substitutions, but that are able to make traditional recipes healthier, with fewer carbohydrates, sugar, fats, and calories.

Eating sweets vs. a healthy diet

It is a fact that too much sugar is bad for you. sugar This is a normal, physiological and necessary mechanism for glucose to enter the cells and be transformed into energy, fundamental for us to live. But when there is an overproduction of this hormone, cells can become resistant to it, the first step to generate weight gain and even the development of diabetes.

Reduce your palate and enjoy sweets that are less exaggerated in the amount of sugar. See the tips below:

Try eating natural sweets

Dried fruits such as apricots, dates, and raisins are excellent options. Sugarless bananaade and functional cakes rich in fiber, such as oatmeal and coconut flour, can also be consumed, but without exaggerating.

Read also: How to lose weight in a healthy way, permanently and at home

Prefer dark chocolate

Chocolate is unanimous. However, if you feel the urge for sweets, you can make a healthier choice by choosing dark chocolate - but it is the versions above 70% cocoa that count, as they are rich in antioxidants.

However, like milk chocolate, the dark type contains sugar and fat, so it is best to limit yourself to a few squares to satisfy your craving.

Bet on homemade fruit popsicles

Homemade popsicles work as tasty substitutes for artificial candies, and still offer all the benefits of fruit without the extra sugar and ingredients of the industrialized options.

To prepare them, simply mix your choice of fruit with water, juice or milk. Pour the mixture into popsicle molds or plastic cups, place a popsicle stick in the center of each one, and freeze.

If you prefer a creamy texture, mix with whole yogurt - or simply insert a toothpick directly into the yogurt pot and freeze for a quick dessert.

Choose to eat sweets with natural sweeteners

If you need a sweetener, always choose the natural ones based on stevia, xylitol, and erythritol. However, they should also be consumed in moderation.

Try baked apple with cinnamon

Apples are rich in fiber, vitamins, minerals, and other plant compounds. One medium-sized apple (182 grams) contains 17% of the recommended daily intake for fiber, 9% for vitamin C, and powerful antioxidants, including polyphenols, which may protect against chronic diseases.

To make baked apples, cut them into pieces, add some coconut oil and cinnamon, and bake for 20 to 30 minutes at 176°C.

Read also: Simple food substitutions that help you lose weight

Honey Roasted Oilseeds

Walnuts, almonds, and chestnuts are a source of unsaturated fatty acids, which reduce risk factors for heart disease.

They are also rich in fiber, high quality protein, and beneficial health compounds.

Roasting them with honey is a tasty recipe that is easy to make when the need for substitutes for sweets hits.

Gradually reduce the sugar

Severe restriction is associated with dangerous behaviors, such as binge eating. The lack of other carbohydrates - common in weight loss plans - can also generate the rebound effect, that is, more cravings for sweets.

Read the labels

The first thing to do to identify the amount of sugar is to read the back of the package and look for the nutrition table Many packages specify the grams of sugars on this topic. Give preference to complex carbohydrates, such as whole grain breads and pasta.

Another tip is to look for list of ingredients. According to Brazilian law, the ingredients used must be in order of quantity, that is, the first on the list are those that most make up the food.

Read also: Tips on how to eat pizza without going off the diet